Alkulämppä leikki
Ristinolla

Mobility

Takakyykky
4x5

WOD
4x1min ON 1min OFF
5 T2B tai jalkojennosto roikunnassa
5 Punnerrusta
10 Ilmakyykkyä

For time

• 3 ring muscle-ups
• 6 right-arm kettlebell snatches
• 6 left-arm kettlebell snatches
• 9 GHD sit-ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell

For time:

Buy in: 2000 / 1500 m row

then

9-15-21-27-35:
wall balls 9/6 kg
burpees

then

Cash out: 2000 / 1500 m row

40 min timecap.

Bench press 4 RM, then 3x4 @ 90%

E2MOM for 2 rounds:
1) 5 Strict T2B + L-hold
2) 10 Ab-wheels + Plank hold
3) 20 AMSU + Hollow hold
4) Rest

20 kg kyykyt

Snatch

A) WU 3-4x For Quality:

• 3 Snatch DL + 3 High Hang Muscle Snatch + 3 Snatch Balance
• 2-3 Seated box Jump

B) PRIMER

E2MOM X3:

• 3 Squat Snatch @70-75% (1.1.1)

-Rest 2min-

E90SEC X3:

• 2 Squat Snatch @80-85% (1.1)

-Rest 2min-

EMOM Until Days Heavy Technical

• 1 Squat Snatch

C) Snatch Pull (Floating)

• 3x3 @110-120% *Ei koske lattiaa toistojen välissä

Front Squat

• 4x5 *Build Up (1-2 RIR)

Metcon

For Time:

• 21 Thruster @35kg
• 21 Burpee to target
• 15 Thruster
• 15 Burpee c2b
• 9 Thruster
• 9 Burpee bar muscle-up

Accessory

A) 3-4 Rounds:

• 10-15 Lu Raise
• 1 Long Set Strict Press (Empty BB)

*Rest as needed

B) 3-4 Rounds:

• 10 Strict T2B
• 10/10 KB Side Bend
• 1 Set of parallette L-Sit

*rest as needed

2@100%, 2×2@105%, sn-%, rest btw sets 2min

Press behind the neck 3x6
- lepo 2min
- lisää painoa edelliseen viikkoon

5 rounds for time:
800 m run
20 alternating single DB clean & jerks 35/25 lb
10 alternating single DB devil’s presses 35/25 lb